girl with mixed fruits in a bowl

Easy Healthy Snacks

A lot of nutrition advice will focus on the big stuff like the macros of protein, carbohydrates, and fat, or what makes the perfect post training breakfast.  If you are on a decent training program and expending plenty of energy each day, you will likely need snacks between your meals too.  Snacks can go either way… they are often where discretionary or ‘treat’ foods start to sneak in, which can add empty calories without extra nutrients. Or we can look at snacks as a chance to really amp up our nutrition and to get extra goodies in every day.

mixed vegetable salad in a bowl

What to eat for a healthy lunch?

Healthy and filling lunches are simply gold in the middle of your day.  They can sustain you for a busy afternoon of work and prep you for an afternoon training session.  A healthy and balanced lunch will ensure you don’t get to the end the day feeling depleted and heading for snacks before dinner.  Tucking into a lunch that is full of both flavour and nutrients will have you feeling satisfied and ready to tackle the afternoon.

meal plan list

Meal Planning for Peak Performance

Some days it can be enough to get through training, work, and family commitments.  We may all be aiming to eat a nutritious diet to make sure we are hitting peak performance.  However, come 5pm you might find yourself in a mad rush through the supermarket it can be hard to be inspired, let alone healthy.  Meal planning and some prep work can go a long way to avoiding this trap, and it doesn’t need to be complicated, insta-worthy or even take a lot of time.  Here are our best tips for meal planning to make sure you have nutritious meals ready to go in a flash.

man riding bike

5 Tips for long ride nutrition

As training for any endurance event including cycling ramps up, your time on the bike will increase.  The intensity and duration of your sessions will increase, and so will your body’s carbohydrate demand.  Fuel your body well both before, during and after training, and the performance results will start to show.  Here are five handy tips for fuelling your longer rides for your peak performance.

man making recovery meal

What to eat after training?

The moment your training or workout finishes you enter the ‘recovery window’. The focus is to make the most of the training you’ve done, and then recover well so you can prepare for the next session.  The recovery window is all about replenishing glycogen stores, rebuilding muscle protein, supporting your immune system and replenishing fluids and electrolytes.  Let’s have a look at what to eat after training to maximise your recovery.

What should I eat before training?

It is a common question, what should I eat before training? Or should I have anything at all? Am I better starting training fasted or fuelled?  While some people swear by early morning fasted workouts for their fat burning benefits, others will perform better in intense or longer training sessions after fuelling up first. So,…

Training nutrition made simple

It is quite simply the most common question we hear from you – what nutrition do I need to use in training? And more specifically, how much fluid, when to have carbs, what about electrolytes, should I add protein??  No matter what new exciting product or promise is out there, your basic nutrition needs are…

Pre-Workouts and Gym Performance

It’s no secret that whether you’re in the gym, on the track or in the pool, proper nutrition is essential to maximise your workout. Pre-workouts supplements are marketed to athletes and active people as the ultimate fuel, providing an instant energy boost and helping you to power through your workout. However, will they give you…

How to Carbohydrate Load for Race Day

Getting ready for a big race?  Wondering what all the carb loading hype is about?  Here are some great tips to get you prepped and ready for your best race day yet! 

How to Keep Fit in Isolation

A common question we are all asking right now is, how do we keep fit in isolation? With many races cancelled and even regular exercise restricted for athletes right across Australia, our routines have to change.  That can be hard, both physically and mentally, and many athletes feel that by slowing down they will lose…

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